My Favourite Recipes

Roll-Up Lasagna
(From: "The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

8 ripple-edge lasagna noodles (about 1/2 pound)
2 tsp olive oil
1 cup chopped onion
2 cups shredded zucchini
1 tbsp minced fresh parsley
1 tbsp minced fresh basil or 1/2 tsp dried basil
1 garlic clove, minced
Dash of grated nutmeg
1 (15-oz) contained of ricotta cheese (skim type, if preferred)
3 cups Herbed Tomato Sauce (see next recipe) or bottled tomato sauce
1/4 cup freshly grated Parmesan cheese

Preheat oven to 350F (175C). Lightly oil a 13"x9" nonstick cooking pan.
Bring a large pot of water to a boil. Cook lasagna noodles 10 minutes 
or according to package directions. Drain and cool in a single layer on 
a lightly oiled, nonstick baking sheet. Meanwhile, heat the oil in a 
medium, nonstick skillet over medium heat. Add the onion and cook,
stirring, until onion is translucent. Add zucchini, parsley, basil and 
garlic and cook, stirring until zucchini is wilted. Dust with grated 
nutmeg and let cool slightly. Stir together the ricotta and onion 
mixture.
To assemble casserole, pour 1/2 cup of tomato sauce in the bottom of 
prepared baking pan. Laying each lasagna noodle flat on a work surface, 
spread a scant 1/3 cup of ricotta mixture along its length. Roll up and 
place, seam side down, in the casserole dish. Repeat with remaining
noodles and ricotta mixture.
Pour the remaining sauce over and around the rolled lasagna. Cover 
tightly with foil. Bake 30 to 35 minutes, or until hot and bubbly. 
Sprinkle with Parmesan cheese and serve.

Makes 4 servings.
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Shepherd's Pie (I call it Shepherdess Pie)
(From:"The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

6 cups cubed potatoes
1 tbsp olive oil
2 tbsp butter or soy margarine
1 cup finely diced carrots
1 cup chopped onion
2 garlic cloves, minced
2 cups portobello mushrooms
2 tbsp whole-wheat flour
1 1/4 cups vegetable broth
1 tbsp soy sauce
1/2 tsp molasses
1/4 tsp ground black pepper
1/4 tsp dried thyme
1/3 cup low-fat milk
1/3 cup low-fat plain yogurt
1/2 tsp salt

Preheat oven to 385F (190C). Lightly oil a deep, 10-inch pie plate.
Cook the potatoes in a large saucepan of boiling water, uncovered, until 
tender, about 15-20 minutes.
Meanwhile, heat the oil and butter in a large, nonstick skillet over 
medium heat. Add carrots, onion and garlic and cook, stirring 
occasionally, until vegetables are firm-tender, about 4-5 minutes. Stir 
in mushrooms and cook, stirring occasionally, until the mushrooms are 
soft, about 3-4 minutes.
Sprinkle flour over the vegetable mixture and cook, stirring, about 
1 minute. Combine broth, soy sauce and molasses in a 2-cup measure. 
Add broth mixture, pepper, thyme to vegetable mixture and cook, stirring, 
until mixture thickens. Remove from heat.
Drain potatoes and return to pan. Combine milk and yogurt in a small 
glass cup and microwave on High for 1 minute to warm. Mash potatoes with 
salt and warm yogurt mixture. To assemble, place mushroom mixture into 
prepared pie plate. Spoon potato mixture over mushroom mixture and 
smooth to edges, making an even layer. Make a cross-hatch design using
the tines of a fork. Bake 30-35 minutes until top is lightly browned.

Makes 6 servings.

Note: I often substitute ‘fake hamburger meat' for the mushrooms. It is 
a soy product and looks exactly like ground beef. This makes it more 
palatable to those (like my step-son) who may not like mushrooms.
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Herbed Tomato Sauce
(From: "The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

2 tbsp olive oil
1 red bell pepper, diced
1 large onion, minced
6 large, garden-ripe tomatoes, peeled, seeded and diced 
    (I never peel or seed)
1/3 cup tomato paste
2 tbsp minced fresh parsley
2 tsp minced fresh basil or 1/2 tsp dried basil
1 tsp fresh oregano or 1/4 tsp dried oregano
1 tsp fresh marjoram or 1/4 tsp dried marjoram
1/2 tsp salt
1/8 tsp freshly ground black pepper

Heat the oil in a large nonstick Dutch oven over medium heat. Add bell 
pepper and onion and cook, stirring, until onion is translucent. Add 
garlic and stir 1 minute more. Add tomatoes, tomato paste, parsley, 
basil, oregano, marjoram, salt and black pepper. Stir well and bring to 
a boil. Reduce heat, cover and simmer, stirring occasionally, 30 - 40 
minutes until sauce is thickened.

Makes about 4 cups.
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Curried Ginger Butternut Stew
(From: "The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

2 tbsp margarine or butter (see note below)
1 onion (or 2, to taste), chopped (see note below)
2 garlic cloves, minced
1 tsp ginger root, minced
1 tsp curry powder
1 tsp ground coriander
2 cups vegetable broth (see note below)
1 medium butternut squash
1 16-oz can (cooked) chickpeas
1 cup frozen yellow whole-kernel corn
1/2 cup finely chopped broccoli flowerets
1/2 cup finely chopped cauliflowerets
1/4 cup finely diced red bell pepper

Melt margarine in a nonstick Dutch oven [large pot] over medium heat. 
Add onions and cook, stirring frequently until they are translucent, 
3-4 minutes.
Add garlic, ginger, curry and coriander. Stir to combine. Add broth and 
bring to a boil. As it heats, peel and cube squash. Add squash to broth.  
Return to a boil, then reduce heat, cover and simmer 20-30 minutes until 
squash is tender.
Puree half the soup in a food processor or blender. Return to Dutch oven 
and add chickpeas, corn, broccoli, cauliflower and bell pepper. Return 
to a boil, reduce heat and simmer, uncovered, 4 to 6 minutes, or just 
until the vegetables are crisp tender. If not thick enough, add tomato 
paste to reach desired consistency.

Makes 6 servings

Note: This recipe was originally for a soup.  I changed it to a thick 
stew to serve it over rice. If you prefer a soup version, here are the 
changes to make:
1 tbsp of butter (instead of 2)
2 onions (instead of 1)
4 cups vegetable broth (instead of 2)
Omit tomato paste.
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Pronto Burritos
(From: "The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

1 2/3 cups cooked (or 15 oz. can) pink beans, drained
1 2/3 cups cooked (or 15 oz. can) pinto beans, drained
2 (14.5oz) cans stewed tomatoes
1 1/2 cups frozen whole-kernel corn
1/4 head iceberg lettuce
1 cup cherry tomatoes
1/4 cup pitted ripe olives
2 green onions
1/4 cup fresh parsley
8 (7" wide) flour tortillas
1 cup shredded Cheddar cheese
3/4 cup fat-free sour cream
Salsa (hot and spice)

Place beans in a large saucepan and mash slightly with a potato masher. 
Place stewed tomatoes in a blender and process until smooth. Add half of 
tomatoes to the beans and stir in corn. Cook mixture over medium-low 
heat, stirring occasionally, until heated through, about 5 to 6 minutes.
Meanwhile, slice lettuce into shreds and place in serving bowl. Halve 
cherry tomatoes, chop olives, thinly slice green onions and mince parsley. 
Place each in a separate serving bowl. Arrange tortillas, overlapping 
slightly, on a microwave-safe plate and warm in the microwave 1 minute 
on High.
To assemble burritos, remove bean mixture from heat and stir in 3/4 cup 
of shredded cheese. Fill each of the burritos with 1/8 of the bean 
mixture and roll up. Place seam-side down in a 13x9 microwave-safe 
casserole dish. Top with remaining blended tomatoes and sprinkle with 
remaining cheese. Microwave, uncovered, on High 4 minutes, until cheese 
is melted.
Spoon sour cream into a serving bowl. Arrange bowls of salsa, lettuce, 
cherry tomatoes, olives, green onions and parsley on the side. Let each 
person top the burritos as desired.

Makes 4 servings.

Note: If you don't use hot and spice salsa, feel free to add chili 
powder to the bean mixture. I often do this anyway, using about 2 tbsp. 
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Spaghetti Squash with Garden Vegetables
(From: "The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

1 small spaghetti squash
1 tsp olive oil
4 green onions, thinly sliced on the diagonal
1 medium zucchini, diced
2 garlic cloves, minced
3 large ripe tomatoes, peeled, seeded and chopped (I just chop)
1/4 cup minced fresh parsley
2 tbsp thinly sliced basil leaves
1 tbsp drained capers (optional - I never use capers)
1 tsp balsamic vinegar
1/2 tsp salt
1/8 tsp ground black pepper
1/3 cup freshly grated Parmesan cheese

Cut the squash lengthwise in half. Place each half, cut side down, on a 
plate. Microwave on High 5 to 6 minutes or until tender. Keep warm.
Meanwhile, heat the oil in a medium, nonstick skillet over medium heat. 
Add green onions and cook, stirring, until onions are translucent, about 
1 to 2 minutes. Add zucchini and garlic and cook, stirring, 1 to 2 
minutes until zucchini is crisp-tender. Add tomatoes, parsley, basil, 
capers, vinegar, salt and pepper and bring to a boil. Reduce heat,
cover and simmer 5 minutes.
To serve, remove seeds from squash halves. With a fork, gently tease out 
the strands of squash. Serve on warmed plates topped with garden 
vegetable mixture. Sprinkle with cheese.

Note: Squash can be oven baked instead. Place cut side down in a dish 
and add about 1" of water. Bake until tender. Discard water or keep for 
making vegetable broth.
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Zucchini Moussaka
(From: "The No-Tofu Vegetarian Cookbook" by Sharon Sassaman Claessens)

1 tbsp olive oil
2 onions, chopped
1 (6-oz) can tomato paste
1/4 cup water
1/4 cup minced fresh parsley
1/2 tsp ground allspice
1/2 tsp ground cinnamon
1/4 tsp ground black pepper
3 1/3 cups cooked black beans, drained
2 zucchini (about 2 lbs), thinly sliced on diagonal
2 tbsp butter or soy margarine
2 tbsp whole-wheat flour
2 cups low-fat milk
1/2 cup freshly grated Parmesan cheese
Dash of grated nutmeg
3 eggs

Preheat oven to 350F (175C). Lightly oil a 13"x9" shallow casserole dish.
Heat oil in medium, nonstick skillet over medium heat. Add onions and 
cook, stirring occasionally, until onions begin to brown, about 6-7 
minutes. Stir in tomato paste, water, parsley, allspice, cinnamon and 
pepper and bring to a boil.
Place beans in a large bowl and mash slightly with a potato masher. Add 
onion mixture and stir until combined.
Arrange 1/3 of the zucchini slices in a single layer to cover the bottom 
of the prepared casserole dish. Top with half the bean mixture. Arrange 
1/3 of remaining zucchini slices over the beans and top with remaining 
bean mixture. Add a layer of the remaining zucchini slices. Melt butter 
in medium saucepan over medium heat. Stir in flour and cook, stirring, 
1 minute to cook flour. Stir in milk and cook, stirring, until sauce 
thickens. Remove from heat and stir in Parmesan cheese and nutmeg.
Beat eggs in a large bowl. Stir in a small amount of sauce into the eggs, 
then very gradually stir the egg mixture into the sauce. This ‘tempers' 
the eggs and keeps them from curdling. Pour sauce over zucchini.
Bake 1 1/4 hours, or until top is nicely browned. Remove from oven and 
let stand 10 minutes before serving.

Makes 8 servings. 
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Portobello Burgers
(From: Ottawa Citizen)

2 large portobello mushroom caps, cut into chunks
2 cups (500ml) button mushrooms, trimmed
1 tbsp (15ml) olive oil
1 large onion, finely chopped
1 small carrot, grated
2 garlic cloves, finely chopped
1 cup (250ml) raw cashews
1/3 cup (75ml) sunflower seeds
1/8 cup (25ml) white miso)
2 tsp (10ml) lemon juice
1 tbsp (15ml) sherry (I skip this)
1/2 tsp (2ml) ground pepper
1 cup (250ml) cooked, short grain brown rice
1 cup (250ml) dried bread crumbs
Vegetable oil or olive oil for greasing pan

1. Pulse the portobello and button mushrooms in the bowl of a food 
processor fitted with a metal blade until coarsely chopped. Heat the 
olive oil and sauté mushrooms, onion, carrot and garlic until vegetables 
are wilted, 2 t 3 minutes. Place the mushroom mixture in a large bowl.
2. In the bowl of the same processor fitted with a metal blade, combine 
the cashews, sunflower seeds, miso, lemon juice, sherry, if using, and 
pepper to make a light paste. Add this to the mushrooms in the bowl. 
Add the rice and bread crumbs; blend all ingredients together.
3. Although you may make the burgers now, it's best to allow the mixture 
to stand for at least 6 hours in the refrigerator - they will hold their 
shape better. When ready to cook, preheat the oven to 375F (190C). Use a 
4-ounce (114-g) scoop to place 8 rounded balls of the mixture unto a 
lightly greased baking pan, at least 4 inches (4cm) apart. Lightly press 
the scooped mixture and flatten to form a 1-inch (2.5cm) thick burger. 
Bake on middle rack in oven for 25 to 30 minutes, until golden brown.
Or you may lightly sauté burgers in 2 tsp (10ml) of olive oil in a 
non-stick pan on medium heat for 3 to 5 minutes per side, until golden 
brown.

Makes 8 burgers.
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Sioux Lookout Strawberry Spinach Salad
(From: The Vinyl Cafe)

Salad: 1 package spinach
       1-2 cups sliced strawberries

Almonds: 1/2 cup slivered almonds
         1/4 cup sugar
         2 tsp water

Dressing: 1/4 cup sugar
          1/4 tsp paprika
          1 1/2 tbsp poppy seeds
          1/2 cup vegetable oil (I use Olive oil)
          1/4 cup raspberry vinegar
          1/4 tsp Worcestershire sauce (vegetarian variety)
          1 green onion, finely chopped

Combine almonds, sugar, water in non-stick pan. Cook over medium heat, 
stirring constantly until melted sugar turns golden brown and coats 
almonds (5 - 10 min.) Turn out unto greased foil. Cool and break into 
small pieces. Add almond pieces to salad. 
Make dressing, shake well and add just before serving.

Serves 4 - 6.
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Home-Made Protein Bars
(From: Ottawa Citizen - Nov. 27, 2002)

1 cup (250ml) soy protein powder
1/2 cup (125ml) unbleached all purpose flour
2 cups (500ml) rolled oats
1/2 cup (125ml) oat bran
1/2 tsp (2ml) cinnamon
3/4 tsp (4ml) salt
2/3 cup (150ml) packed brown sugar
1 cup (250ml) semi-sweet chocolate chips
1 cup (250ml) chopped nuts and/or sunflower seeds
1 1/2 cups (375ml) plain or vanilla yogurt
1/4 cup (50ml) canola oil or 1/2 cup (125ml) peanut or almond butter
   (softened in microwave)
2 tsp (10ml) vanilla extract

1. Preheat oven to 350F (180C) or 325F (160C) if using a glass pan.
Lightly oil a 9x13-inch (23x35-cm) baking pan and a baking tray.
2. Mix together the soy protein powder, flour, oats, oat bran, cinnamon 
and salt in a large bowl. Crumble in the brown sugar, rubbing it with 
fingers to break up clumps. Stir in the chocolate chips, nuts.
3. Measure the yogurt, oil and vanilla into a second bowl, stirring 
until well combined. Add the wet mixture to the dry, and mix patiently 
until thoroughly blended. (You may have to use your hands - it will be a 
thick batter, verging on dough.) 
4. Transfer the mixture to the prepared pan, patting it evenly into place 
with your hands. Bake in the centre of the oven 15 minutes, then remove 
from the oven and cut into bars of any size or shape. Place bars on the 
prepared baking tray and bake another 15 minutes, or until golden around 
the edges. (For extra-crunchy bars, turn off the oven and leave them
in there for up to 45 minutes longer.) Remove bars from the oven and 
place on a rack to cool. 
5. Eat the bars within a few hours, or seal them in a heavy plastic 
freezer bag and store in the freezer. For maximum crispness, 
*refresh* them in a toaster oven after defrosting.

Makes about 20 medium-sized bars.
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Creole Rice and Bean Soup
(From: Ottawa Citizen - January 8, 2003)

1 tbsp (15ml) canola oil (I use olive)
2 large carrots, diced
1 medium onion, diced
2 stalks celery, diced
1 small green pepper, seeded and diced
1 small red pepper, seeded and diced
2 tsp (10ml) dried thyme
1 28-oz (796ml) can tomato sauce
1 28-oz (796ml) can whole tomatoes with juice
4 cups (1L) cold water or vegetable stock
1 15-oz (425ml) can coconut milk
1/4 cup (50ml) brown rice
1 15-oz (425ml) can red kidney beans, drained and rinsed
3 cups (750ml) chopped and washed kale
1 10-oz (283g) package frozen peas
3-4 sprigs fresh thyme
12 bunch parsley, chopped
Salt and freshly ground pepper to taste

1. Heat the canola oil in a large pot over medium heat. Sauté carrots, 
onion, celery, peppers and dried thyme for 5 minutes, until vegetables 
are crisp-tender.
2. Add tomato sauce, whole tomatoes, cold water and coconut milk to the 
pot. Simmer 5 minutes. Break tomatoes apart with a spoon and add the 
rice.
3. Simmer uncovered 45 to 50 minutes, or until rice is tender. Add 
kidney beans, kale, peas, and fresh thyme. Simmer 10 minutes. Add 
parsley. Season to taste with salt and papper.

Serves 6 to 8.
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Vegetable Grain Soup
(From: Ottawa Citizen - January 8, 2003)

2 quarts (2L) vegetable broth
1 quart (1L) water
1 small onion, finely chopped
2 medium carrots, finely chopped
2 celery ribs, diced
1 14.5-oz (398ml) can tomatoes with juice
2 garlic cloves, minced
2 sprigs fresh thyme or 1/2 tsp dried thyme
1/4 celery root, peeled and diced (2 cups/500ml)
1/3 cup (75ml) pearl barley
1/3 cup (75ml) split peas
1/3 cup (75ml) lentils, preferably tiny French lentilles de Puy
1/4 small head chopped green cabbage (about 2 cups/500ml)
1 large Yukon Gold potato, peeled and cut into 1/2inch cubes.
1 medium zucchini, scrubbed and cut into 1/2inch cubes
1 cup butternut squash, peeled and cut into 1/2inch cubes
Salt and freshly ground pepper
Chopped fresh herbs such as basil, parsley or chives, for garnish

1. Bring the broth, water, onion, carrots, celery, tomatoes, garlic and 
thyme to a boil over high heat. Reduce heat to low and simmer 40 minutes.
2. Add celery root, barley, split peas and lentils and cook 40 minutes.
3. Add cabbage, potato, zucchini and squash. Simmer until all 
ingredients are tender, about 40 minutes. Remove and discard thyme sprigs. 
Purée 2 to 3 cups of the soup in a blender and return to the pot. Season 
to taste with salt and pepper. Garnish with fresh herbs.

Makes about 12 servings.
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Tofu and Pepper Korma
(From: Table Talk, Summer 2003, The Table Vegetarian Restaurant, 1230 Wellington St.
Ottawa, Ontario, Canada)

1 block of extra firm tofu, diced into 1/2inch squares
1 medium green pepper, red pepper, diced
1 large onion, diced
1 small bunch fresh chopped coriander
2 cardamom seeds
1 pinch of cracked chilli
1 flat tsp turmeric
1 pinch Garam Massala
1/2 tsp cinnamon
1 tsp salt
1 pint plain soy milk
1 tsp chopped ginger
1 tsp chopped garlic
1 tbsp arrowroot powder to thicken
Extra virgin olive oil

Sauté the chopped onion with a little olive oil in a thick-bottomed pot. 
Add the diced peppers and cardamoms, sauté for a few minutes more and 
then add teh ginger, garlic, cracked chilli, coriander, turmeric, salt, 
garam massala and cinnamon. Mix well, then add the 1 pint of soy milk 
and bring to a boil, simmer for a few minutes. Dissolve arrowroot powder 
in a little water and mix in quickly to your korma sauce stirring rapidly.  
Cook for a few minutes and take the pot off the heat. Mix diced tofu with 
1/2 tsp salt, 1 tsp of chilli powder and 1 tbsp olive oil. Mix together 
carefully and bake on a cookie sheet at a preheated oven temp of 375F 
for 30 minutes until brown and puffy. Remove from oven and add the 
thickened korma sauce. Stir and serve.
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Noodles Romanoff Adkins Style

1 head cabbage - sliced into noodles
1 pound cream cheese - softened
8 ounces sour cream
2 tbsp butter - melted
1/2 cup green onions - chopped 
1 clove garlic - minced
1/4 tsp black pepper
1/4 cup TVP - pounded into crumbs
1/2 cup grated parmesan cheese

Cook cabbage until barely tender. Drain. Mix together cream cheese, sour 
cream and butter. Stir into cabbage. Add green onions, garlic and pepper, 
and turn into buttered baking dish. Combine TVP (crumbs) and parmesan 
cheese and sprinkle over top of noodle mixture. Bake at 350F for 30 
minutes.
Note: You can use leftover protein bread in place of TVP. Dry it and pulse in food processor.
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Crunchy Trail Mix Salad

3 cups broccoli florets
1 1/2 cups monterey jack cheese shredded
1 cup dried cranberries
3/4 cup dry roasted sunflower seeds (shelled)
1/2 cup onion, chopped
1/2 cup mayonnaise or salad dressing
1/2 cup plain fat free yogurt
2 tbsp raspberry vinaigrette (see below)
Fake bacon bits (soy)

In a large mixing bowl, combine broccoli, cheese, cranberries, sunflower 
seeds and onion. Stir together mayonnaise, yogurt and raspberry vinegar. 
Pour over broccoli mixture and toss well. Cover and refrigerate till 
serving time. Stir before serving and sprinkle with fake bacon bits.

Makes 8 to 10 servings.

Raspberry vinaigrette: 1 tbsp raspberry vinegar, 1 tbsp olive oili and 1/8 tsp dried basil, crushed.
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Quinoa Vegetable Cakes
(From: Ottawa Citizen, February 5, 2003)

1 cup dried quinoa
2 cups water
1 tbsp corn or olive oil
1 small onion, finely chopped
2 small carrots, grated
1 small zucchini, grated
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
2 tbsp unbleached all-purpose flour
1/2 tsp baking powder
1 tbsp plain yogurt
2 tbsp tahini paste
2 tsp salt (or to taste)
1 tsp freshly ground pepper
2 tbsp chopped fresh dill
2 tsp lemon juice
2 tsp dried Italian herbs
Canola or olive oil for spraying or brushing parchment paper

1. Place quinoa, water and corn oil in large sauce pot and bring it to a 
boil. Lower heat to simmer and cook the quinoa, covered, stirring 
occasionally for 20 minutes, until tender and all the liquid is absorbed. 
Cool.
2. Preheat oven to 400F. Place cooked quinoa in a large bowl with onion, 
carrots, zucchini, spinach, flour, baking powder, yogurt, tahini paste, 
salt, pepper, dill, lemon juice, and Italian herbs. Mix well.
3. Line a baking pan with parchment paper. Lightly oil the paper.  Using 
an 8-ounce scoop to measure, place the scooped grain mixture on the paper 
and press down lightly to form six 1-inch thick patties. Bake about 20 
minutes or until lightly browned.

Makes six 8-ounce burgers.
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Black Bean Salad
(From: www.fabulousfoods.com)

1 15-oz can black beans, rinsed and drained
1 cup tomatoes, diced
1/2 cup cucumber, seeded and finely chopped
2 serrano chillis, finely chopped
1/2 bell pepper, finely chopped
1/2 cup corn kernals, fresh, frozen or canned
1/2 medium red onion, finely chopped
1/2 bunch cilantro, finely chopped
1/2 tsp chili powder
1 tbsp balsamic vinegar
hot sauce to taste
Salt and pepper to taste

Drain black beans and put in a medium sized bowl. Chop remaining 
vegetables into bowl. Add chili powder, vinegar, salt, pepper and hot 
sauce. Mix well. Can be made one day ahead of time. Cover and 
refrigerate. 
May be served as a side dish in avocado boats. Peel avocado and cut in 
half. Remove the pot. Sprinkle with vinegar or lemon juice so it doesn't 
turn brown. Fill depression from the pit with black bean salad.

Serves 4.
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Harvest-Stuffed Mini Pumpkins
(From: Mary Carroll's "Healthful Cooking", Star Tribune, October 2000)

4 miniature pumpkins
1/4 cup apple juice
1/2 cup chopped sweet onion such as Vidalia
1/4 cup diced celery
2 tbsp minced parsley
1/2 cup dried cranberries
2 cups cooked wild rice
1 cup vegetable stock

Preheat oven to 350F. Slice 1 inch off top of pumpkins, leaving seeds 
intact. Cover large baking sheet with foil and place pumpkins, cut sides 
down, on sheet. Bake for 25 minutes. Let cool, then scoop out seeds.  
Place pumpkins on baking sheet, cut sides up.
In a 10-inch nonstick skillet, heat juice to bubbling over medium heat. 
Add onion and celery and cook, stirring frequently, until soft but not 
browned, about 5 minutes. Remove from heat. Stir in parsley, cranberries 
and stock. Stuff into pumpkin cavities.

Bake for 20 minutes. Serves 4.
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Simple Vegetarian Gravy
(From: The Vegetarian Resource Group)

1 tbsp reduced-fat margarine
1/4 cup flour
3 cups vegetable broth
2 tbsp miso, dissolved in 2 tbsp warm water
1/4 tsp onion powder

In a 2-quart saucepan, melt margarine over medium heat. Stir in flour 
until dissolved. Add remaining ingredients. Cook, stirring, over medium 
heat, until thickened.

Makes about 2 3/4 cups.
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Lentil Loaf

2 cups cooked lentils (use normal brown/green lentils, not French lentils, not red lentils)
6 slices bread, torn into small pieces
2 eggs (or substitute)
1 cup vegetable broth
2 tbsp tomato paste
1/2 tsp dried basil
1/4 tsp garlic powder
1/2 tsp black pepper
1 tsp dried parsley
1 tbsp olive oil
1/2 package dry Knorr Spring Vegetable soup mix 
    (or other preferred dried soup)
1/3 cup dry bread crumbs

Put all the ingredients, except dry bread crumbs, into a large bowl and 
mix well. Pour into a greased loaf pan and bake at 400F for 40 minutes. 
After baking, sprinkle top with dry bread crumbs and continue baking for 
another 10 minutes. Let sit 10 minutes or so before serving. Top each 
serving with vegetarian gravy (see recipe for Simple Vegetarian Gravy).
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Black Bean Vegetable Chili

1 eggplant, cut into 1/2 inch cubes
1 tbsp salt
1/2 cup olive oil
2 onions, cut into 1/4 inch dice
2 zucchini, cut into 1/4 inch dice
1 red bell pepper, cut into 1/4 inch dice
1 yellow bell pepper, cut into 1/4 inch dice
4 large cloves garlic, coarsely chopped
8 ripe plum tomatoes, cut into 1 inch cubes
1 cup vegetable broth
1 cup chopped Italian parsley (flat leaf)
1/2 cup slivered basil leaves
3 tbsp chili powder (I usually add about 5 tbsp)
1 1/2 tsp ground cumin
1 tbsp dried oregano
1 tsp black pepper
1/2 tsp dried red pepper flakes
2 cups cooked black beans (if canned, rinse and drain them)
1 1/2 cups fresh or frozen corn kernals
1/2 cup chopped fresh dill
1/4 cup lemon juice
Sour cream, for garnish
Grated jack cheese, for garnish
3 scallions thinly sliced, for garnish

1. Place the eggplant in a colander. Toss it with the coarse salt and 
let it sit for 1 hour to remove the moisture. Pat dry with paper towels.
2. Heat 1/4 cup of oil in a large pot. Add onions, zucchini, peppers and 
garlic. Saute over medium heat for about 10 minutes.
3. Place the remaining 1/4 cup oil in a skillet, and cook the eggplant 
over medium high heat until just tender, about 10 minutes. Using a 
slotted spoon, transfer the eggplant to the pot. 
4. Add the tomatoes, broth, 1/2 cup parsley, basil and spices to the pot. 
Cook over low heat for 30 minutes, stirring occasionally.
5. Add the black beans, corn, dill and lemon juice. Cook another 15 
minutes. Adjust the seasoning, and stir the remaining 1/2 cup parsley. 
Serve hot, garnish with a dollop of sour cream, grated cheese and 
scallions.
Note: I often add whatever else I have around. Cubed sweet potatoes are 
wonderful.
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Lentil Shepherd's Pie

1 cup dried green or brown lentils
4 tbsp butter
2 large onions, thinly sliced
1 garlic clove, minced
1 tsp dried herbs
1 15-oz can tomatoes, chopped
2 tbsp soy sauce
2-3 tbsp chopped parsley
salt and pepper
1 1/2 lbs potatoes, cooked and mashed
Little extra butter

Put lentils into large saucepan, cover with water and boil gently until 
tender. Approx. 45 min. Drain. Preheat oven to 400F. Use half the butter 
to grease a shallow ovenproof dish. Saute onions in remaining butter for 
10 min. Add garlic, herbs, tomatoes, soy sauce, lentils, parsley and 
salt/pepper to taste. Spoon mixture into dish. Spread mashed potatoes 
evenly over top, drawing the prongs of a fork over the surface to make 
ridges. Dot the surface with butter. Bake for 45 min unti topping is 
golden brown.
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Lentil & Mushroom Loaf with Savoury Filling

1 cup raw lentils (not French)
1 tbsp canola oil
2 cloves garlic, minced
6 oz white mushrooms
5 oz (1/2 package) thawed frozen spinach
1 tbsp soy sauce or tamari
2 tbsp wheat germ
freshly ground pepper to taste
dash nutmeg
1 cup firmly packed grated Stilton or Gruyere

Filling:
1 tbsp canola oil
1 cup chopped onion
1/4 cup dry bread crumbs
1 cup coarsely mashed potatoes
1/2 tsp each: seasoned salt, dried thyme, basil
ground black pepper to taste

Preheat oven to 350F. Heat oil in large skillet. Add garlic and 
mushrooms and saute over medium heat, stirring, until mushrooms are 
wilted. Stir in the spinach, lentils, soy sauce and wheat germ. Grind in 
some pepper and add nutmeg. Cook, stirring, until mixture is heated
through, and then stir in the cheese. 
Lightly oil 9x5x3 inch loaf pan, preferably glass. Pour in about 2/3 of 
the lentil mixture. Press some of the mixture up the sides of the pan to 
create a shell about 1/2 inch thick. Transfer the remaining lentil 
mixture to a small bowl and reserve until needed. Rinse the skillet and 
heat the oil for filling. Add onion and saute until golden brown. Add
the remaining ingredients and saute, stirring occasionally, for 5 
minutes. Transfer into the shell created by the lentil mixture, then 
cover the top with reserve lentil mixture. Bake for 40 minutes or until 
top is crusty. Remove from oven and let loaf stand for 15 minutes. Slide 
a spatula around edges to loosen it.
Cut slices and arrange on oblong dish. Garnish with parsley and serve.
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Couscous with Chickpeas

1 cup couscous
2-3 threads saffron (optional)
1 small onion or 2 scallions, chopped
1/2 tsp turmeric
2 tsp hot red pepper, ground (adjust to taste)
2 tsp cumin
2 tsp coriander
2 tsp caraway
2 cloves garlic, minced
2 tbsp olive oil
1 cup cooked chickpeas, drained
1/4 cup water
salt to taste
2 tbsp raisins
2 tbsp dates, chopped
2 tbsp cashew pieces
1 tbsp olive oil
Fresh lemon juice or balsamic vinegar, just a little.

Cook couscous with saffron and drain. Put on a plate and keep warm.
While cooking couscous, mix oil, onions, spices and chickpeas until 
chickpeas are evenly coated. Saute until onions are cooked. Add water 
and simmer, crushing some of the chickpeas while stirring to thicken. 
Saute cashews, raisins and dates in oil until cashews are golden.
Put chickpeas on top of cooked couscous. Pour sauted cashews, dates and 
raisins over them. Sprinkle with vinegar/lemon juice
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Standard Curry Sauce

3 tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
6-10 Bird's Eye Chiles - whole
2 whole cardamom pods
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ginger powder
1/2 tsp turmeric
1/2 tsp concentrated tomato puree
salt to taste
1 tsp dried fenugreek leaves, washed in a sieve and left moist for 10 minutes
(optional but they give that elusive 'restaurant' taste)

1. Heat oil over highish heat and add the onions.
2. Stir fry a few minutes and add chiles and cardamoms. Fry until spices 
have increased in size.
3. Add garlic, stir, turn heat down to low and cook for 10 minutes. Even 
longer is better.
4. Add cumin, coriander, ginger, turmeric and leave to cook over low heat 
for 2-3 minutes, stirring occasionally.
5. Add 10 fl. oz. hot water, tomato puree and salt, leave to simmer for 
30 min. Stir from time to time and add more water if necessary.
6. Add your main ingredient (eg. cooked chickpeas, semi-cooked vegetables) 
now. Cook until vegetables or beans are tender.
7. If using fenugreek, add it 10 minutes before cooking. At the end of 
the cooking period, there should be hardly any liquid left, just a thick 
sauce.
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Mushroom Gravy

1 lb fresh mushrooms
1 large onion, chopped
3 cloves garlic, minced
1 tbsp cold-pressed oil
2 tbsp cool water
2 tbsp whole-wheat pastry flour
1 cup hot water
dash of tamari sauce, optional

Saute mushrooms, onion and garlic in oil until onion is transparent. Add 
cool water and flour. Stir well. Add hot water and tamari if desired. Add 
more water for thinner gravy. Stir and cook for a few more minutes. Serve 
gravy over sliced veggie or lentil loaf or burger.
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Spaghetti Sauce
A healthy alternative to meat sauce for pasta.

2 tbsp olive oil
1 cup minced onions
2 large garlic cloves, minced
1/4 cup diced green pepper
1/2 cup diced carrots
1 6-oz can tomato paste
1 cup TVP granules, combined with 1 cup water
1 14-oz can tomatoes, chopped with liquid
2 cups vegetable stock
1/2 cup minced fresh parsley
1/8 tsp cayenne
1 tsp dried basil
1/2 tsp dried oregano (I use more)
1/2 tsp salt
1/8 tsp freshly ground pepper
1 pound linguini, freshly cooked

Heat oil in a large skillet over medium heat, add onions, garlic, bell 
pepper and carrots. Saute for 5 minutes. Add tomato paste to skillet. 
Saute, stirring, 2 more minutes. Add TVP, tomatoes, stock, parsley, 
cayenne, basil, oregano, salt and pepper to skillet. Cover and simmer 1 
hour over low heat, stirring occasionally. If sauce becomes too thick, 
add more stock. 

Serves 6.
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Tofu Teriyaki
(From: "366 Healthy Ways to Cook Tofu and Other Meat Alternatives" by Robin Robertson)

1 pound firm tofu, cut into 1/4 inch slices
1 garlic clove, minced
3 tbsp fresh lemon juice
3 tbsp low-sodium tamari
1 tbsp honey or a natural sweetener
3 tbsp toasted sesame oil
2 tbsp corn oil

Place tofu in a large, shallow dish. In a small bowl, whisk together 
garlic, lemon juice, tamari and honey. Add sesame oil in a stream, 
whisking until marinade has emulsified. Pour marinade over tofu, 
turning slices to coat well, and let tofu marinate, turning it
occasionally, for at least 1 hour or overnight.
Remove tofu from marinade. Heat corn oil in a large skillet and saute 
tofu until golden brown on both sides, about 4 minutes. Add reserved 
marinade and simmer, turning tofu once, for 10 minutes. Transfer tofu, 
with marinade, to a platter. 4 servings.  Good served with steamed 
broccoli mixed into hot marinade.
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Split Pea Soup with Dumplings

8 cups cold water
1 pound split yellow peas (2 cups)
1 large carrot, diced
1 medium rutabaga, diced
1 celery stalk, diced
1 medium onion, diced
2 cloves garlic, minced
Herbs to taste (oregano, thyme, Mrs. No Salt)
Salt and Pepper

Bring water and peas to a boil. Reduce the heat and simmer for 1 hour. 
Add vegetables and simmer until peas are soft and vegetables are tender. 
Season to taste and simmer a while longer to let flavours mingle. Serve 
with 1 or 2 dumplings per bowl of soup. (See recipe index under Misc. for 
dumpling recipe)
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Dumplings

2 cups all-purpose flour
1 tbsp baking powder
3/4 tsp salt
3 tbsp butter
1 cup milk

Mix flour, baking powder and salt. Bring butter and milk to a simmer in a 
small pot. Add to dry ingredients until mixture just comes together. 
Divide dough into 10-12 puffy dumplings. Roll each piece of dough into a 
rough ball. Gently lay the formed dumplings on the surface of the soup 
(or stew or whatever you are making), cover, and simmer for 10 minutes.
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Vegetarian Chili

2 tbsp olive oil
1 cup carrots, diced
1 cup red peppers, diced
1 cup green peppers, diced
1 cup onion, diced
1 large sweet potato, cubed
2 cloves garlic, minced
1-2 fresh chilis (or hot sauce)
1 tbsp ground cumin
5 tbsp chili powder
1 28-oz can diced tomatoes, with juice
1 19-oz can kidney beans, drained
1 19-oz can black beans, drained
1 19-oz can pinto beans, drained
1 cup tomato juice
3 1/2 cups vegetable stock (or as needed)
Salt to taste

Heat olive oil in large saucepan. Add carrots, peppers, onions, sweet 
potato, garlic. Stir and cook until onions are golden, 12-15 minutes. Add 
hot peppers, cumin, chili powder. Cook stirring a few minutes. Add 
tomatoes, beans, tomato juice and half the vegetable stock. Bring to a 
boil. Reduce heat to medium-low and simmer, uncovered, stirring 
occasionally, until flavours are blended, adding more vegetable stock as 
needed, about 45 minutes. Taste and adjust seasoning. Ladle into bowls 
and serve with sour cream, salsa and chopped fresh cilantro.
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Refried Bean Burritos

1 tbsp olive oil
1 large onion, diced
1 can low-fat refried beans
1 can whole beans (any kind, pinto or kidney are best)
1/2 cup hot salsa

1 tbsp olive oil
1 green pepper, sliced into strips
1 red pepper, sliced into strips
1 onion, sliced into strips
2 garlic cloves, minced

8 wheat tortillas

Shredded monterey jack cheese (or cheddar)
Shredded lettuce
Sour cream
Salsa

Heat olive oil in nonstick pan. Add onion and cook until onion has 
started to brown. Add refried beans to pan and heat, breaking beans up. 
Partially mash whole beans and add to pan. Stir in salsa and keep mixture warm.
Heat olive oil in a second pan. Add vegetables and garlic cloves and 
saute until they are done, but still semi-crisp.
Wrap tortillas in a thoroughly damp tea towel (separating each tortilla 
with layers of damp towel). Microwave on high for 30 seconds or as long 
as necessary to warm tortillas.
Serve. Let each person build their own burrito using bean mixture, sauteed vegetables,
cheese, sour cream and salsa.
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